The practice of breathing exercises it is an effective way to reduce eagerness and improve the wellbeing, especially for people with Type 1 Diabetes. Stress and anxiety can increase blood glucose levels, and learning to control your breathing is a valuable tool for maintaining emotional and physical balance. Here are some breathing techniques you can incorporate into your routine.
When we're stressed or anxious, our breathing tends to become shallow and rapid, which activates the sympathetic nervous system and triggers the “fight or flight” response. This increases the production of hormones such as adrenaline and cortisol, raising blood glucose levels.
On the other hand, when we practice deep breathing and controlled, we activate the parasympathetic nervous system, which is responsible for the body's state of relaxation. This helps reduce cortisol production and promotes a sense of calm, which is essential for keeping blood glucose stable.
A diaphragmatic breathing, also known as abdominal breathing, is one of the simplest and most effective techniques for reducing stress. To practice it, sit or lie down in a comfortable position. Place one hand on your abdomen and the other on your chest.
Inhale deeply through your nose, expanding your abdomen and feeling your hand over it lift. The chest should remain relatively still. Hold your breath for a few seconds and then slowly exhale through your mouth, allowing your abdomen to relax. Repeat this process for five to ten minutes.
This technique can be used during times of stress or anxiety, helping to calm the mind and stabilize blood glucose.
The breathing technique 4-7-8 is another simple practice to induce relaxation. It involves four steps: inhale through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds.
This technique helps slow down breathing and reduce heart rate, promoting a sense of tranquility. It is especially useful before bed or in situations of acute stress, such as an important meeting or moments of tension at work.
A alternate nasal breathing It is a traditional technique of Yoga that balances the hemispheres of the brain and induces relaxation. To practice it, sit comfortably and close your eyes. With your right thumb, close your right nostril and inhale deeply through your left nostril. Then close the left nostril with your ring finger and exhale through the right nostril.
Continue alternating between nostrils, inhaling through one and exhaling through the other. This technique not only calms the mind, but also improves concentration and reduces anxiety.
Breathing exercises can be practiced anywhere and anytime, making them a practical tool for controlling anxiety and blood glucose. Try taking a few minutes in the morning to start your day with diaphragmatic breathing or practice the technique 4-7-8 before bed to improve sleep quality.
In addition, you can use these techniques whenever you feel the first signs of stress or anxiety. Over time, regular mindful breathing practice can become a natural part of your self-care routine, contributing to emotional and physical balance.
